Kutentha makilogalamu mofulumira ndi mndandanda wovuta kwambiri wa masewero olimbitsa thupi.
Ndi "Jillian Michaels" ya Masiku 30 Yopera, "kujambilana mwachidule kwa pafupi ndi theka la ola kumakhala kofunika kwenikweni. Jillian Michaels, yemwe ndi mphunzitsi wamkulu, amakulimbikitsani kuchita ntchito zitatu izi, kuphatikizapo maulendo atatu omwe ali ndi mphamvu zovuta, cardio , ndi kuyenda. Si chifukwa cha mtima wofooka (kapena bondo), koma ngati mukuchita bwino, zimagwira ntchito.
Michaels analinganiza ndi kusonyeza ntchito, ndi othandizira awiri.
Wothandizira mmodzi amasonyeza kayendedwe kosinthika komwe kamakhala ndi zotsatira zochepa komanso zochepa.
Kodi Zikhala Zambiri Zidzakhala Ziti "Zotentha?
Kalori yanu yamoto yomwe imayaka ndi "Masiku Osakanikirana ndi 30" idzadalira kulemera kwanu ndi msinkhu wanu. Mukhoza kupeza mosakayikira pogwiritsa ntchito makina oyendetsa galimoto omwe amachititsa kuti calorie iyambe. Koma munthu wokhala ndi thanzi labwino, wolemera mapaundi 150, akhoza kugwiritsa ntchito makilogalamu oposa 200 mu mphindi 28 yokonzekera kuyamwa.
Mafutawa amatha kutentha chifukwa ntchitoyi ndi yokongola kwambiri ndipo imaphatikizapo kuchita masewera olimbitsa thupi . Mwa izi, minofu imayenera kuchoka mwamsanga kuchokera kutambasula kuti ifupikitsidwe ndi kumbuyo, monga popumpha kapena kuponyera mpira. Popeza kuti izi ndi zovuta, zimatentha zambiri. Koma ndizoopsa. Kuti apange plyometrics otetezeka, yambani ndi zochitika zochepa zochepa komanso zochepa mpaka mutapanga mphamvu zamtundu. Sungani musanayambe kugwira ntchito iliyonse, ndipo yambani kugwiritsa ntchito miyendo yonse kapena mikono nthawi yomweyo.
DVD imapitiriza kukula, choncho tsatirani mosamala.
Mapulogalamu a Video ndi Cons
Nazi zofunikira zomwe vidiyoyi imapereka.
Zotsatira
- Zochepa; N'zosavuta kuti mukhale ndi nthawi yambiri yogwira ntchito
- Amafuna zipangizo zing'onozing'ono (mamba ndi manja)
- Mitundu yosiyanasiyana ya kusuntha ndi minofu inagwira ntchito
- Zabwino kwa amuna kapena akazi
- Maulendo ndi osavuta kutsatira komanso kumvetsa
Wotsutsa
- Kulemba-kutsegula kozizira pansi sikungakhale kokwanira
- Mwonetsero wa zintchito zakupita sizikhala ndi mawonekedwe abwino nthawi zonse
- Lonjezo la "mapaundi 20 mu masiku makumi atatu" likuyembekezera kwambiri
- Zingakhale zovuta pa maondo ndi misozi pokhapokha mutasintha zina
Kubwereza Kwakuya Kwambiri kwa "Jillian Michaels" Masiku Ophwanyidwa 30 "DVD
Masewera olimbitsa thupi si a aliyense, ndipo palibe nkhwangwa, palibe-zifukwa zophunzitsa mphunzitsi Jillian Michaels. Koma ngati mukufuna ntchito yomwe imagwira ntchito, ndipo simatenga maola a tsiku lanu, yesetsani "Dzuwa lamasabata 30" DVD. Mphindi zosachepera 30, kuphatikizapo kutentha ndi kuzizira, Michaels amakutengerani mndandanda wa mphamvu, cardio, ndi kuyenda. Pazigawo zitatuzi, mumaliza maulendo atatu. Dera lililonse limakhala ndi mphamvu zochepa, mphindi ziwiri za cardio, ndi mphindi imodzi yokhala ndi ziwalo zina zomwe zimayambitsa mimba.
Lingaliro ndiloti lichite masiku khumi a msinkhu woyamba, kenako pita ku msinkhu wachiwiri, ndi zina zotero. Zigawo zimamangirirana wina ndi mnzake. Mwachitsanzo, mu msinkhu wa 1 muzichita masewera olimbitsa thupi. Mu gawo lachiwiri, zinthu zimakhala zovuta pang'ono ndi kuyendayenda, kumene mumayimirira, ndiye kuti mupite ku malo okankhira mmwamba manja anu, yesani kukweza, ndikuyendetsanso kumbuyo. Mu msinkhu wachitatu, ndi nthawi yoyendetsa maulendo oyendayenda, omwe mumakhala pansi pamalo okwera, koma mutambasule manja anu pakati pa repiti iliyonse.
Ntchitoyi imathandiza. Maminiti aliwonse amawerengeka ndipo Michaels akutsutsa, amalowetsa "maola omwe amawaimbira foni pochita masewera olimbitsa thupi." Ngati muli ndi kudziletsa kuti muzitsatira popanda kuyenga, mudzawona zotsatira zabwino.
Zambiri mwa kayendetsedwe kake ndizoopsa kwambiri (makamaka plyometrics mu msinkhu wachitatu). Muyenera kumvetsera mwatcheru mawonekedwe anu ndikuchititsanso kusintha kosasintha ngati mulibe oyenera kapena ovulala. Komanso, mwonetsero amene amasonyeza kusintha kwake (dzina lake ndi Natalie) sakhala ndi mawonekedwe abwino kwambiri, kotero muyenera kumvetsera mwatcheru malangizo a Michaels.
Pomalizira, kutsika kozizira kumakhala kovuta. Ganizirani kuwatenga kwa nthawi yaitali ndi / kapena kuwonjezerapo zowonjezereka, kuti muzisamalira bwino minofu ndi ziwalo zanu.
Mu Michaels's patter, pali kutsindika kwakukulu pa kuwonongeka kwa kulemera monga cholimbikitsa. Ndicho chifukwa chake anthu ambiri amagwira ntchito kapena amagula DVD, zingakhale bwino kukhala ndi zokopa zochepa chabe kuti azitha kukhala ndi thanzi komanso mphamvu. Ndemanga izi zingapangitse DVD kukhala yosangalatsa kwa amuna, zomwe ndizo manyazi; izi ndizofunikira kwa aliyense, mwamuna kapena mkazi.